Learn to be an observer of the world and your own actions through this simple meditation exercise

An Enlightened One is the constant observer of all around Him and remains witness to the events of His life. Follow these steps to feel the joy of viewing the world and your actions as an observer

Step 1

Find an analogue clock or watch where you can see the hands rotate around the clock face, second by second.

Step 2

Sit comfortably in front of the clock. While softly gazing at the clock face, take a few deep breaths. Relax your body and gently move your focus to the second’s hand. Allow your mind to become comfortable with its rhythmic movement. Notice the calming effect as the seconds tick away.

Step 3

Continue to focus on the second’s hand, following it with your eyes. When your mind drifts to a thought, bring it back to the object of concentration. Soon, you will notice it becoming more focused. Follow the seconds hand for one full minute without the mind wandering.

Step 4

While in this calm state, notice that you are now able to focus properly on one object: the seconds hand. Gradually allow yourself to develop awareness of the observer even as you continue to watch the object itself. In other words, you are also observing the one watching the second’s hand. A new perspective arises! Practice this diligently.

Step 5

As you gain proficiency with the clock, practice being an observer in other actions as well. Begin with routine tasks like bathing, walking and then include other activities also.

This is a powerful technique. Through this exercise the spiritual seeker learns to shift his attention from ‘doing’ to ‘being’, giving him an inkling into how an Enlightened One is in the world, yet not of the world.